Sheershasana (Headstand)
Sheershasana, or headstand, is an advanced inverted yoga posture that targets the deltoids and upper body while requiring significant core strength and balance. It involves balancing the entire body on the head and forearms in a fully inverted position, building shoulder endurance and mental focus.
How to do it
- Kneel on the mat and place your forearms on the floor, interlacing your fingers to form a triangular base.
- Place the crown of your head on the mat inside your interlaced hands.
- Walk your feet in toward your head until your hips are over your shoulders.
- Engage your core and slowly lift both feet off the floor, stacking your hips and legs vertically.
- Hold the inverted position for 20-60 seconds, then lower your legs with control and rest in child's pose.
Form cues
- Press forearms firmly into the mat
- Keep your core engaged throughout
- Stack hips directly over shoulders
- Gaze at a fixed point for balance
- Avoid collapsing weight into your neck
Breathing: Maintain slow, steady, rhythmic breathing throughout the hold to keep your core stable.
Common mistakes
- Arching the lower back, which puts strain on the lumbar spine
- Collapsing into the shoulders, which risks neck injury
- Using momentum to kick up, which makes it harder to control balance
- Looking around, which disrupts your center of gravity
Muscles worked
Primary: delts. Secondary: triceps, abs, lower back.
Suggested sets & reps
Get fitter
3 sets x 30-45 seconds, rest 60 s
Lose weight
3 sets x 20-30 seconds, rest 60 s
Build muscle
4 sets x 30-60 seconds, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have neck or shoulder discomfort, ease off and choose a gentler option.
- If you feel dizzy or lightheaded, come down slowly and rest in child's pose.
- If you have high blood pressure, check with a professional before practicing inversions.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Is a headstand safe for beginners?
It is an advanced pose. Beginners should master foundational shoulder and core exercises first to ensure they have the stability required.
Where should I feel the weight?
The majority of your weight should be supported by your forearms and shoulders, not your head or neck.
Can I practice this against a wall?
Yes, using a wall for support is a common and recommended way to practice the balance and alignment safely.